10:00 Warmup on Machine of Choice
Mobility/stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Goblet Squat
Then:
5x (Heavy) Ball Slam
5x (heavy) KB Swing
X5 Rounds, Rest about 1 minute between rounds
Then:
30-20-10 ladder of:
Pullups
Atomic Situp
Calories on a machine of choice
Then:
Cool Down/mobility